Nutrition and hydration
Skiing and snowboarding is hard work and you will get hungry and thirsty, so it’s important to make sure you’re giving yourself appropriate and sufficient fuel.
Eating right and resting well will also boost your energy levels so you can keep going for longer and get more out of your time on the snow. You’ll also reduce your risk of getting injured because injuries are often linked to fatigue, which is compounded by poor hydration, poor nutrition and lack of rest.
Breakfast like a King…
Before you go up the mountain, eat a decent breakfast. Food such as wholegrain toast, porridge, cereals and bananas, are ideal high-carbohydrate foods to kick start your day.
Take food with you when you go so you can top up when you need to. The best snacks include muesli bars and bananas. Sugary foods like chocolate and sweets are delicious but their quick energy rush will wear off leaving you feeling tired.
Take a break and eat lunch – most ski fields now offer a good selection of quality food and snacks, so you shouldn’t have trouble keeping fed and watered.
…And dine like a King…
Have a nutritious meal in the evening to restore energy and aid recovery, particularly if you’re spending several days in the snow. Choose a dinner of complex carbohydrates such as pasta, rice or potatoes, and protein such as meat, fish, dairy and nuts.
And lay off the alcohol. You might be on holiday, but alcohol should be a total no-no while you’re on the slopes, and at night it’s best to keep it to a minimum. Not only will alcohol dehydrate you, your judgement and performance will be affected.
Drink like a fish
Clearly this means water. Being well-hydrated before, during and after your mountain adventures will ensure your body can function to the best of its ability. Water and hydration is fundamental to staving off fatigue and concentration lapses that can lead to injury.
Because it’s cold you may not feel thirsty, but don’t be fooled. Exercise in a cold climate still causes your body to lose fluid through sweat so you need to keep drinking water even if you don’t think you need it.
Don’t think that energy drinks and drinks that contain caffeine are going to hydrate you – these can actually increase dehydration.
Sleep like a baby
A day’s skiing or snowboarding often involves an early morning start and a long day of activity. Try to get plenty of sleep the night before and take regular rest breaks throughout the day to give your body a chance to recover. This is especially important if you’re up the mountain for several days in a row.
On a great day, it can be tempting to keep going all day. But remember that fatigue can lead to injury – most ski-field injuries happen in the afternoon. So resist the temptation to pass up on a refreshing rest; take a break and reduce your risk of suffering from one.
